30-Day Beginner-Friendly Meal Plan to Help Reduce Visceral Fat, Created by a Dietitian
If you’re looking to reduce visceral fat, this beginner-friendly meal plan may be able to help.
Reviewed by Dietitian Jessica Ball, M.S., RD
About This Plan
This 30-day plan is set at 1,500 calories, with modifications for 1,800 and 2,000 calories.
Each day provides at least 80 grams of protein and 30 grams of fiber to promote weight loss.
This plan includes simple recipes that require no more than 30-minutes of active cooking time.
Research links excess visceral fat, which is the fat that surrounds vital organs in the abdomen, with an increased risk of developing chronic inflammation, heart disease and type 2 diabetes. While you can’t necessarily target where you want to reduce body fat, there are some lifestyle strategies that may help reduce overall body fat, including visceral fat. In this 30-day beginner-friendly meal plan, we map out an entire month of meals and snacks that may facilitate weight loss for many people. To do this, we pump up protein and fiber as these two nutrients can help you lose weight by making you feel more full and satisfied in between meals., We also opted for a reduced calorie level of 1,500 calories per day and included modifications for 1,800 and 2,000 calories to accommodate those with different calorie needs. The best part? This plan features easy-to-follow recipes that require no more than 30-minutes of active cooking time.
Meal Plan At a Glance | |||||||
|---|---|---|---|---|---|---|---|
DAYS | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
MEALS | Breakfast: | Breakfast: | Breakfast: | Breakfast: | Breakfast: | Breakfast: | Breakfast: |
DAILY TOTALS | Calories: 1,518 Fat: 66g Protein: 97g Carb: 153g Fiber: 32g Sodium: 1,818mg | Calories: 1,502 Fat: 72g Protein: 92g Carb: 134g Fiber: 31g Sodium: 1,845mg | Calories: 1,517 Fat: 65g Protein: 105g Carb: 142g Fiber: 34g Sodium: 1,722mg | Calories: 1,484 Fat: 61g Protein: 97g Carb: 155g Fiber: 32g Sodium: 1,592mg | Calories: 1,475 Fat: 58g Protein: 83g Carb: 172g Fiber: 42g Sodium: 1,577mg | Calories: 1,513 Fat: 86g Protein: 80g Carb: 116g Fiber: 31g Sodium: 1,542mg | Calories: 1,513 Fat: 82g Protein: 93g Carb: 115g Fiber: 30g Sodium: 2,246mg |
Week 1
Day 1
Daily Totals: 1,518 calories, 66g fat, 97g protein, 153g carbohydrate, 32g fiber, 1,818mg sodium
Breakfast (368 calories)
Lunch (356 calories)
Dinner (395 calories)
Snacks
1 medium orange (62 calories)
Make it 1,800 calories: Add 1 serving Strawberry-Peach Chia Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Smoothie to breakfast and 1 serving Citrus-Arugula Salad to dinner.
Day 2
Daily Totals: 1,502 calories, 72g fat, 92g protein, 134g carbohydrate, 31g fiber, 1,845mg sodium
Breakfast (419 calories)
Lunch (312 calories)
Dinner (429 calories)
Snacks
1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
½ cup blueberries (42 calories)
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted almonds to the blueberry snack.
Make it 2,000 calories: Add ¾ cup low-fat plain kefir to breakfast, 1 serving Cottage Cheese Snack Jar with Fruit to lunch and ¼ cup dry-roasted unsalted almonds to the blueberry snack.
Meal-Prep Tips
Make Mini Crustless Quiches with Kale, Mushrooms & Feta to have for breakfast throughout the month. Freeze in individual portions to maintain freshness.
Prepare High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on days 2 through 4.
Make Chicken Fajita Soup to have for lunch on days 2 through 5.
Prepare Pizza Pistachios to have as a snack for the next two weeks.
Day 3
Daily Totals: 1,517 calories, 65g fat, 105g protein, 142g carbohydrate, 34g fiber, 1,722mg sodium
Breakfast (419 calories)
Lunch (312 calories)
1 serving Chicken Fajita Soup
Dinner (508 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
Make it 1,800 calories: Add ¾ cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted almonds as a snack.
Make it 2,000 calories: Add ¾ cup low-fat plain kefir to breakfast, 1 serving Pineapple & Avocado Salad to dinner and ¼ cup dry-roasted unsalted almonds as a snack.
Day 4
Daily Totals: 1,484 calories, 61g fat, 97g protein, 155g carbohydrate, 32g fiber, 1,592mg sodium
Breakfast (419 calories)
Lunch (312 calories)
1 serving Chicken Fajita Soup
Dinner (413 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)
1 medium orange (62 calories)
Make it 1,800 calories: Add 1 serving Strawberry-Peach Chia Smoothie as a snack and substitute 1 medium apple for the orange snack.
Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Smoothie as a snack and substitute 1 medium apple with 2 Tbsp. natural peanut butter for the orange snack.
Day 5
Daily Totals: 1,475 calories, 58g fat, 83g protein, 172g carbohydrate, 42g fiber, 1,577mg sodium
Breakfast (409 calories)
Lunch (312 calories)
1 serving Chicken Fajita Soup
Dinner (385 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
1 medium orange (62 calories)
Make it 1,800 calories: Add 1 medium apple to lunch and 1 serving Chopped Salad with Italian Vinaigrette to dinner
Make it 2,000 calories: Add 1 medium apple to lunch, 1 serving Chopped Salad with Italian Vinaigrette to dinner and ¼ cup dry-roasted unsalted almonds to the orange snack.
Day 6
Daily Totals: 1,513 calories, 86g fat, 80g protein, 116g carbohydrate, 31g fiber, 1,542mg sodium
Breakfast (300 calories)
½ cup raspberries
Lunch (360 calories)
Dinner (345 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
1 cup low-fat plain kefir (115 calories)
Make it 1,800 calories: Add 1 serving Strawberry-Peach Chia Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Smoothie to breakfast and 1 serving Horiatiki (Greek Salad) to dinner.
Day 7
Daily Totals: 1,513 calories, 82g fat, 93g protein, 115g carbohydrate, 30g fiber, 2,246mg sodium
Breakfast (330 calories)
1 medium orange
Lunch (360 calories)
1 serving White Bean & Veggie Salad
Dinner (459 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
1 cup low-fat plain strained (Greek-style) yogurt + ¼ cup blueberries (187 calories)
Make it 1,800 calories: Add 1 serving Strawberry-Peach Chia Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Smoothie to breakfast and ¼ cup chopped walnuts to the yogurt snack.
Week 2
Day 8
Daily Totals: 1,513 calories, 63g fat, 82g protein, 171g carbohydrate, 32g fiber, 2,207mg sodium
Breakfast (368 calories)
1 serving Egg, Tomato & Feta Breakfast Pita
Lunch (368 calories)
½ cup blueberries
Dinner (443 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
1 medium apple (95 calories)
1 cup blackberries (62 calories)
Make it 1,800 calories: Add 1 serving Strawberry-Peach Chia Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Smoothie to breakfast and 2 Tbsp. natural peanut butter to the almond snack.
Day 9
Daily Totals: 1,502 calories, 63g fat, 88g protein, 160g carbohydrate, 31g fiber, 1,749mg sodium
Breakfast (345 calories)
1 cup low-fat plain kefir
Lunch (412 calories)
½ cup sliced strawberries
Dinner (373 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers (101 calories)
1 medium apple (95 calories)
Make it 1,800 calories: Substitute 1 serving Cottage Cheese Snack Jar with Fruit for the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers snack and add 2 Tbsp. natural peanut butter to the apple snack.
Make it 2,000 calories: Substitute 1 serving Cottage Cheese Snack Jar with Fruit for the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers snack, add 1 serving Massaged Kale Salad to dinner and add 2 Tbsp. natural peanut butter to the apple snack.
Meal-Prep Tips
Make Mango Coconut Chia Pudding to have for breakfast on days 9 through 11.
Prepare High-Protein Pasta Salad to have for lunch on days 9 through 12.
Day 10
Daily Totals: 1,512 calories, 71g fat, 80g protein, 149g carbohydrate, 30g fiber, 1,621mg sodium
Breakfast (345 calories)
1 serving Mango Coconut Chia Pudding
1 cup low-fat plain kefir
Lunch (385 calories)
1 serving High-Protein Pasta Salad
Dinner (449 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
¾ cup low-fat plain strained (Greek-style) yogurt + ½ cup raspberries (156 calories)
Make it 1,800 calories: Add 1 serving Guacamole Chopped Salad to dinner and increase to 1 cup yogurt at the yogurt snack.
Make it 2,000 calories: Add 1 serving Guacamole Chopped Salad to dinner, increase to 1 cup yogurt at the yogurt snack and add ¼ cup dry-roasted unsalted almonds as a snack.
Day 11
Daily Totals: 1,521 calories, 78g fat, 80g protein, 137g carbohydrate, 31g fiber, 1,596mg sodium
Breakfast (316 calories)
1 serving Mango Coconut Chia Pudding
¾ cup low-fat plain kefir
Lunch (385 calories)
1 serving High-Protein Pasta Salad
Dinner (455 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
¾ cup low-fat plain strained (Greek-style) yogurt + 1 cup raspberries (188 calories)
Make it 1,800 calories: Add 1 serving Chickpea Caesar Salad to dinner and increase to 1 cup yogurt at the yogurt snack.
Make it 2,000 calories:Add 1 serving Chickpea Caesar Salad to dinner, increase to 1 cup yogurt at the yogurt snack and add ¼ cup dry-roasted unsalted almonds as a snack.
Day 12
Daily Totals: 1,479 calories, 67g fat, 88g protein, 146g carbohydrate, 37g fiber, 1,572mg sodium
Breakfast (409 calories)
1 serving Raspberry-Banana Yogurt Parfait
Lunch (412 calories)
1 serving High-Protein Pasta Salad
½ cup sliced strawberries
Dinner (359 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and increase to 1 cup sliced strawberries at lunch.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, increase to 1 cup sliced strawberries at lunch and add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 13
Daily Totals: 1,499 calories, 74g fat, 82g protein, 139g carbohydrate, 43g fiber, 1,672mg sodium
Breakfast (330 calories)
1 cup blackberries
Lunch (360 calories)
1 serving White Bean & Veggie Salad
Dinner (403 calories)
Snacks
¾ cup low-fat plain strained (Greek-style) yogurt + ½ cup raspberries (156 calories)
1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
1 clementine (35 calories)
Make it 1,800 calories: Add serving Berry-Kefir Smoothie to breakfast.
Make it 2,000 calories: Add serving Berry-Kefir Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds to the clementine snack.
Day 14
Daily Totals: 1,485 calories, 84g fat, 80g protein, 115g carbohydrate, 37g fiber, 1,993mg sodium
Breakfast (330 calories)
1 cup blackberries
Lunch (360 calories)
1 serving White Bean & Veggie Salad
Dinner (495 calories)
Snacks
1 serving Pizza Pistachios (176 calories)
1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
Make it 1,800 calories: Add serving Berry-Kefir Smoothie to breakfast.
Make it 2,000 calories: Add serving Berry-Kefir Smoothie to breakfast and add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Week 3
Day 15
Daily Totals: 1,508 calories, 71g fat, 88g protein, 148g carbohydrate, 33g fiber, 1,459mg sodium
Breakfast (359 calories)
Lunch (356 calories)
1 serving Green Salad with Edamame & Beets
Dinner (421 calories)
Snacks
1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
1 clementine (35 calories)
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds to the clementine snack.
Day 16
Daily Totals: 1,522 calories, 62g fat, 99g protein, 146g carbohydrate, 31g fiber, 1,872mg sodium
Breakfast (359 calories)
Lunch (374 calories)
Dinner (396 calories)
Snacks
1 serving Strawberry-Peach Chia Seed Smoothie (281 calories)
⅓ cup raspberries (21 calories)
Make it 1,800 calories: Add ¾ cup low-fat plain kefir to breakfast and 1 serving Cottage Cheese Snack Jar with Fruit to the raspberry snack.
Make it 2,000 calories: Add ¾ cup low-fat plain kefir to breakfast, ¼ cup dry-roasted unsalted almonds to lunch and 1 serving Cottage Cheese Snack Jar with Fruit to the raspberry snack.
Meal-Prep Tips
Make Lemon-Poppyseed Overnight Oats to have for breakfast on days 16 through 19.
Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 16 through 19.
Make Crunchy Roasted Edamame to have as a snack throughout the week.
Day 17
Daily Totals: 1,520 calories, 79g fat, 89g protein, 121g carbohydrate, 30g fiber, 1,613mg sodium
Breakfast (359 calories)
1 serving Lemon-Poppyseed Overnight Oats
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
Dinner (491 calories)
Snacks
1 serving Crunchy Roasted Edamame (91 calories)
¾ cup low-fat plain strained (Greek-style) yogurt + 1 cup raspberries + 1 teaspoon chia seeds (205 calories)
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup chopped walnuts to the yogurt snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 serving Cottage Cheese Snack Jar with Fruit as a snack and 3 Tbsp. chopped walnuts to the yogurt snack.
Day 18
Daily Totals: 1,512 calories, 67g fat, 96g protein, 138g carbohydrate, 30g fiber, 1,578mg sodium
Breakfast (359 calories)
1 serving Lemon-Poppyseed Overnight Oats
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
Dinner (479 calories)
Snacks
¾ cup low-fat plain strained (Greek-style) yogurt + 1 cup raspberries + 1 teaspoon chia seeds (205 calories)
1 medium apple (95 calories)
Make it 1,800 calories: Add ¾ cup low-fat plain kefir to breakfast and 2 Tbsp. natural peanut butter to the apple snack.
Make it 2,000 calories: Add ¾ cup low-fat plain kefir to breakfast, ¼ cup dry-roasted unsalted almonds to lunch and 2 Tbsp. natural peanut butter to the apple snack.
Day 19
Daily Totals: 1,511 calories, 64g fat, 88g protein, 153g carbohydrate, 30g fiber, 1,719mg sodium
Breakfast (359 calories)
1 serving Lemon-Poppyseed Overnight Oats
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
Dinner (460 calories)
Snacks
1 serving Crunchy Roasted Edamame (91 calories)
1 serving Strawberry-Peach Chia Seed Smoothie (281 calories)
1 clementine (35 calories)
Make it 1,800 calories: Add ¾ cup low-fat plain kefir to breakfast and ¼ cup dry-roasted unsalted almonds to the clementine snack.
Make it 2,000 calories: Add ¾ cup low-fat plain kefir to breakfast, 1 serving Cottage Cheese Snack Jar with Fruit to lunch and ¼ cup dry-roasted unsalted almonds to the clementine snack.
Day 20
Daily Totals: 1,503 calories, 72g fat, 83g protein, 147g carbohydrate, 35g fiber, 1,547mg sodium
Breakfast (399 calories)
1 large pear
Lunch (362 calories)
1 medium orange
Dinner (427 calories)
Snacks
1 serving Crunchy Roasted Edamame (91 calories)
1 cup low-fat plain strained (Greek-style) yogurt + 1 medium peach (224 calories)
Make it 1,800 calories: Add 1 serving Strawberry-Peach Chia Seed Smoothie to breakfast.
Make it 2,000 calories: Add 1 serving Strawberry-Peach Chia Seed Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds as a snack.
Day 21
Daily Totals: 1,522 calories, 50g fat, 91g protein, 193g carbohydrate, 37g fiber, 1,547mg sodium
Breakfast (359 calories)
1 serving Blueberry-Peach Chia Seed Smoothie
Lunch (362 calories)
1 serving Herb-Marinated Veggie & Chickpea Salad
1 medium orange
Dinner (392 calories)
Snacks
1 serving Crunchy Roasted Edamame (91 calories)
1 cup low-fat plain strained (Greek-style) yogurt + 1 medium peach (224 calories)
1 medium apple (95 calories)
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add 2 Tbsp. natural peanut butter to the apple snack.
Week 4
Day 22
Daily Totals: 1,505 calories, 60g fat, 89g protein, 164g carbohydrate, 35g fiber, 1,746mg sodium
Breakfast (359 calories)
1 serving Blueberry-Peach Chia Seed Smoothie
Lunch (416 calories)
Dinner (424 calories)
Snacks
1 serving Crunchy Roasted Edamame (91 calories)
1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds as a snack.
Day 23
Daily Totals: 1,480 calories, 72g fat, 91g protein, 135g carbohydrate, 36g fiber, 1,499mg sodium
Breakfast (340 calories)
½ cup low-fat plain strained (Greek-style) yogurt
Lunch (381 calories)
Dinner (453 calories)
Snacks
1 serving Crunchy Roasted Edamame (91 calories)
1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
Make it 1,800 calories: Increase to 1 cup yogurt with 1 teaspoon chia seeds at breakfast and add ¼ cup dry-roasted unsalted almonds as a snack.
Make it 2,000 calories: Increase to 1 cup yogurt with 1 teaspoon chia seeds + 2 Tbsp. chopped walnuts at breakfast, add 1 medium apple to lunch and add ¼ cup dry-roasted unsalted almonds as a snack.
Meal-Prep Tips
Make High-Fiber Raspberry-Vanilla Overnight Oats to have for breakfast on days 23 through 27.
Prepare Vegan Superfood Grain Bowls to have for lunch on days 23 through 26.
Make Crunchy Roasted Edamame to have as a snack throughout the week.
On day 26, reserve two servings of Bang Bang Chicken Casserole from dinner to have for lunch on days 27 & 28.
Day 24
Daily Totals: 1,499 calories, 67g fat, 92g protein, 146g carbohydrate, 33g fiber, 1,165mg sodium
Breakfast (340 calories)
½ cup low-fat plain strained (Greek-style) yogurt
Lunch (381 calories)
1 serving Vegan Superfood Grain Bowls
Dinner (411 calories)
Snacks
1 serving Crunchy Roasted Edamame (91 calories)
1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
1 medium orange (62 calories)
Make it 1,800 calories: Increase to 1 cup yogurt with 1 teaspoon chia seeds at breakfast and add ¼ cup dry-roasted unsalted almonds to the orange snack.
Make it 2,000 calories: Increase to 1 cup yogurt with 1 teaspoon chia seeds + 2 Tbsp. chopped walnuts at breakfast, add 1 medium apple to lunch and add ¼ cup dry-roasted unsalted almonds to the orange snack.
Day 25
Daily Totals: 1,519 calories, 69g fat, 91g protein, 149g carbohydrate, 35g fiber, 1,506mg sodium
Breakfast (340 calories)
½ cup low-fat plain strained (Greek-style) yogurt
Lunch (381 calories)
1 serving Vegan Superfood Grain Bowls
Dinner (431 calories)
Snacks
1 serving Crunchy Roasted Edamame (91 calories)
1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
1 medium orange (62 calories)
Make it 1,800 calories: Increase to 1 cup yogurt with 1 teaspoon chia seeds at breakfast and add ¼ cup dry-roasted unsalted almonds to the orange snack.
Make it 2,000 calories: Increase to 1 cup yogurt with 1 teaspoon chia seeds + 2 Tbsp. chopped walnuts at breakfast, add 1 medium apple to lunch and add ¼ cup dry-roasted unsalted almonds to the orange snack.
Day 26
Daily Totals: 1,509 calories, 60g fat, 83g protein, 176g carbohydrate, 38g fiber, 1,565mg sodium
Breakfast (340 calories)
½ cup low-fat plain strained (Greek-style) yogurt
Lunch (381 calories)
1 serving Vegan Superfood Grain Bowls
Dinner (481 calories)
Snacks
1 serving Crunchy Roasted Edamame (91 calories)
1 serving White Bean–Stuffed Mini Bell Peppers (122 calories)
1 medium apple (95 calories)
Make it 1,800 calories: Increase to 1 cup yogurt at breakfast and add 2 Tbsp. natural peanut butter to the apple snack.
Make it 2,000 calories: Increase to 1 cup yogurt at breakfast, add ¼ cup dry-roasted unsalted almonds to lunch and add 2 Tbsp. natural peanut butter to the apple snack.
Day 27
Daily Totals: 1,515 calories, 46g fat, 90g protein, 196g carbohydrate, 34g fiber, 1,765mg sodium
Breakfast (343 calories)
¾ cup low-fat plain kefir
Lunch (481 calories)
1 serving Bang Bang Chicken Casserole
Dinner (391 calories)
Snacks
¾ cup low-fat plain strained (Greek-style) yogurt + 1 cup raspberries + 1 teaspoon chia seeds (205 calories)
1 medium apple (95 calories)
Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to the yogurt snack and 2 Tbsp. natural peanut butter to the apple snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to the yogurt snack, 1 serving Massaged Kale Salad to dinner and 2 Tbsp. natural peanut butter to the apple snack.
Day 28
Daily Totals: 1,525 calories, 59g fat, 84g protein, 179g carbohydrate, 33g fiber, 2,056mg sodium
Breakfast (399 calories)
1 large pear
Lunch (481 calories)
1 serving Bang Bang Chicken Casserole
Dinner (410 calories)
1 cup pineapple chunks
Snacks
¾ cup low-fat plain strained (Greek-style) yogurt + ½ cup raspberries + 1 teaspoon chia seeds (205 calories)
1 medium orange (62 calories)
Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to the yogurt snack and ¼ cup dry-roasted unsalted almonds to the orange snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack plus add 1 Tbsp. chopped walnuts to the yogurt snack and ¼ cup dry-roasted unsalted almonds to the orange snack.
Week 5
Day 29
Daily Totals: 1,493 calories, 66g fat, 86g protein, 149g carbohydrate, 35g fiber, 1,032mg sodium
Breakfast (409 calories)
1 serving Raspberry-Banana Yogurt Parfait
Lunch (416 calories)
Dinner (394 calories)
Snacks
1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
1 medium peach (59 calories)
Make it 1,800 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds as a snack.
Day 30
Daily Totals: 1,515 calories, 61g fat, 87g protein, 163g carbohydrate, 30g fiber, 1,420mg sodium
Breakfast (368 calories)
1 serving Egg, Tomato & Feta Breakfast Pita
Lunch (416 calories)
Dinner (374 calories)
1 serving Creamy Lemon & Dill Skillet Chicken
Snacks
1 serving Strawberry-Peach Chia Seed Smoothie (281 calories)
⅔ cup low-fat plain kefir (76 calories)
Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack and add ¼ cup dry-roasted unsalted almonds to the kefir snack.
Frequently asked Questions
Is it OK to mix and match meals if there is one I do not like?
If there’s a meal you don’t like, feel free to repeat a meal in this plan or browse some of our other weight loss recipes for additional inspiration. For this plan, we aimed for 1,500 calories and at least 80 grams of protein and 30 grams of fiber per day. If you’re making a swap, you may want to choose a meal with a similar nutritional profile or plan to adjust a snack or two.
Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast and lunch every day. Each recipe is high in protein, fiber or both to help you feel satiated after eating though the calorie levels vary. Each breakfast ranges from 316 to 419 calories while lunches span 312 to 481 calories. If you’re closely monitoring calories or other nutrients, you may want to be mindful of these differences if you’re changing one of the breakfast or lunch options.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.
Other Tips for Healthy Visceral Fat Loss
Be Physically Active: While moving your body in any way is great, research suggests that including higher-intensity exercise may be a helpful strategy to reduce visceral fat. If you’re not quite ready to introduce higher-intensity exercise into your routine, don’t fret. Work on aiming for 150 minutes a week of moderate-intensity exercise to get started.
Increase Fiber and Protein: Fiber and protein are two nutrients that promote feelings of fullness, which can help you feel more satisfied between meals. Because of this, these two nutrients may help facilitate weight loss, which can help reduce visceral fat.,
Get Plenty of Sleep: If you’re regularly not getting enough sleep each night, you may be at a higher risk of increased visceral fat. Research suggests that aiming for 8 hours of quality sleep most nights can help reduce your risk.
Follow the Mediterranean Diet: We can add reducing visceral fat to the list of the Mediterranean diet’s numerous health benefits. Research links this healthy eating style to lower levels of visceral fat in addition to its role in reducing the risk of type 2 diabetes, metabolic syndrome, cognitive decline and heart disease.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Read the original article on EatingWell
